Barbell rollout

Category

Core

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Rectus Abdominis, Obliques

Secondary muscles

Deltoids, Trapezius

How to do it

1. Begin by kneeling on a mat with a barbell placed in front of you. Grip the barbell with an overhand grip (palms facing down), hands shoulder-width apart.
2. Slowly roll the barbell forward, extending your arms and allowing your body to move forward.
3. Roll out as far as you can while maintaining control and a neutral spine. Your arms should be fully extended, and your body should be in a straight line from your head to your knees.
4. Engage your core and use your abdominal muscles to pull the barbell back to the starting position. Repeat for the desired number of repetitions.

Form tips

• Maintain a strong core throughout the movement to stabilize your spine and prevent injury.
• Keep your back flat and avoid letting your hips sag to ensure proper form.
• Control the rolling motion to maximize muscle engagement and prevent strain.